Pomegranates vs Acerola juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pomegranates, raw is higher in more vitamins & minerals
Calories (kcal)
Pomegranates 83
Acerola juice 23
Protein (g)
Pomegranates 1.67
Acerola juice 0.400
Carbs (g)
Pomegranates 18.7
Acerola juice 4.80
Fat (g)
Pomegranates 1.17
Acerola juice 0.300
Fiber (g)
Pomegranates 4.00
Acerola juice 0.300
Quick answers
Which has more protein?
Pomegranates, raw — 1.67g vs 0.400g per 100g.
Which has fewer calories?
Acerola juice, raw — 23 vs 83 kcal per 100g.
Which is more nutrient-dense?
Pomegranates, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pomegranates | Acerola juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 83 kcal | 23 kcal | +261% |
| Macronutrients | |||
| Water | 77.9 g | 94.3 g | -17% |
| Protein | 1.67 g | 0.400 g | +317% |
| Total lipid (fat) | 1.17 g | 0.300 g | +290% |
| Carbohydrate, by difference | 18.7 g | 4.80 g | +290% |
| Fiber, total dietary | 4.00 g | 0.300 g | +1233% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.120 g | 0.068 g | +76% |
| Fatty acids, total monounsaturated | 0.093 g | 0.082 g | +13% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.2 mg | 1600 mg | -99% |
| Thiamin (Vitamin B1) | 0.067 mg | 0.020 mg | +235% |
| Riboflavin (Vitamin B2) | 0.053 mg | 0.060 mg | -12% |
| Niacin (Vitamin B3) | 0.293 mg | 0.400 mg | -27% |
| Pantothenic acid (Vitamin B5) | 0.377 mg | 0.205 mg | +84% |
| Vitamin B-6 — Pyridoxine | 0.075 mg | 0.004 mg | +1775% |
| Biotin (Vitamin B7) | 38.0 ug | 14.0 ug | +171% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 7.60 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 25.0 ug | -100% |
| Carotene, beta | 0 ug | 305 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.600 mg | 0.180 mg | +233% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 10.0 mg | = |
| Iron, Fe | 0.300 mg | 0.500 mg | -40% |
| Magnesium, Mg | 12.0 mg | 12.0 mg | = |
| Phosphorus, P | 36.0 mg | 9.00 mg | +300% |
| Potassium, K | 236 mg | 97.0 mg | +143% |
| Sodium, Na | 3.00 mg | 3.00 mg | = |
| Zinc, Zn | 0.350 mg | 0.100 mg | +250% |
| Copper, Cu | 0.158 mg | 0.086 mg | +84% |
| Manganese, Mn | 0.119 mg | — | |
| Selenium, Se | 0.500 ug | 0.100 ug | +400% |
| Other Nutrients | |||
| Energy | 346 kj | 96.0 kj | +260% |
| Ash | 0.530 g | 0.200 g | +165% |
| Total Sugars | 13.7 g | 4.50 g | +204% |
| Folic acid (Vitamin B9 — synthetic) | 38.0 ug | 14.0 ug | +171% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 38.0 ug | 14.0 ug | +171% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 509 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 17.0 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 16.4 ug | 1.40 ug | +1071% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.002 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.070 g | 0.048 g | +46% |
| SFA 18:0 (Stearic acid) | 0.038 g | 0.016 g | +137% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.012 g | 0.001 g | +1100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.077 g | 0.081 g | -5% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.079 g | 0.090 g | -12% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.079 g | 0.046 g | +72% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.044 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | 0 mg | — | |
| Campesterol | 1.00 mg | — | |
| Beta-sitosterol | 4.00 mg | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 0.290 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.080 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.160 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0.400 mg | — | |
| (+)-Gallocatechin | 0.170 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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